04292019

CROSSFIT 

A. Front foot elevated split squats, 8-10x3; rest :30 sec/rest 1:30

B. Toes to bar tech work (10 min) 

21-15-9

Thruster 115/75# 

Bar facing burpees

 :30 sec couch

:30 sec half pigeon

x2

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ENDURANCE

(Deload) 

A. Good mornings, 8-10x3; rest 1:30

B. Side plank :30-:45 secx3; rest :30 sec between sides

12 min amrap@70%: 

6 Dumbbell Hang clean and jerk left arm 45/25

6 Dumbbell Hang clean and jerk right arm 

20/16 Cal bike

12 Weighted russian twist  

Supine twist

:15 sec glute bridge hold

x2